THE BLOG
Nutritious habits that last a lifetime.
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Author: Amanda Cain I always cringe a little on the inside whenever I have to throw away food. Especially if it’s a mostly full container that seems like it was perfectly fine yesterday, but it’s actually been there over a week. The holidays seem to compound things in this department as food is a core feature in many traditions. Thankfully I’ve learned a few strategies since I first started cooking to minimize food waste. #1 – Meal Planning It’s my first go-to for combatting food waste. Take spinach for example. I love it, but it seems to go bad so quickly. My solution? I plan to use it in several meals throughout the week. Put it in salads, on sandwiches, in pasta, in omelets, you name it. If I plan it in, I’m less likely to end up with a box of wilted spinach at the end of the week. #2 – Reuse ingredients. Yesterday’s grilled chicken breasts can be tonight’s chicken tacos. Today’s raw veggie sticks can be the base for tomorrow’s vegetable soup. Leftovers don’t have to be mundane – start with more “whole” food items, then try chopping or slicing leftovers to put in soups, casseroles, or different dishes. #3 – Check expiration dates.
Milk is a big one for me. I don’t go through it very quickly, so I opt for organic simply because it’s processed in a way that gives it a longer shelf life and later expiration date. With foods already in the fridge, prioritize foods likeliest to go bad first. Choose fresh produce and earlier expiration dates first, and incorporate more frozen foods later in the week. #4 – Freeze it. If I make a large batch of a recipe, and don’t anticipate using it up within the week, I’ll freeze part of it for later meals. Soups and stews typically freeze and reheat pretty well. This also works for some ingredients you may not use all of – such as meats, vegetables like broccoli or peas, etc. #5 – Make your own stock. Feeling ambitious? Make your own stock! Don't throw away the ends of vegetables, seeds and pits, and other leftover parts that didn't end up in the main dish. Put them in a bag in your freezer, and when you’re ready, boil the contents for several hours. Strain the contents, and you’ve got your own stock! The same can go with meat bones, for making your own broth. #6 – Composting. Still have food waste? (Let’s be honest, we all have some.) Consider composting, especially if you like to garden or even just have indoor plants! Really, all you need is some kind of container with holes. (Here’s 35 awesome ideas from the blog DIY & Crafts to get you started!) Toss your food scraps, coffee grounds, then leave it outside and let nature do its thing. It’s a quick, eco-friendly way to give your plants some added nutrients!
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"How to pack the healthiest school lunch, according to nutritionists" by Samantha Cassetty of NBC.
Note that any press we are associated with may have their own opinions that do not align exactly with our philosophies, and any comments from Nutrition Rites are to shed positive light on the benefits of well-balanced nutrition. A NUTRITIOUS LUNCH 3 WAYSDietitians Cheyenne Richards, MBA, RDN, LD and Kayla Fitzgerald, RDN, LD give you multiple ways to hit several food groups—including plenty of fresh produce—in one lunch box. “The variety helps fuel daily activity and adds fiber which has many benefits,” they say. Keep in mind that these lunches may be best suited for elementary-aged children, but upping the serving size would make them appropriate for older kids. And if your child often turns up her nose at your lunch offerings, take note: “Picky eaters will love these meals as they are diverse, yet not overwhelming and there are plenty of finger foods,” they say. For the full article visit: https://www.nbcnews.com/better/pop-culture/how-pack-healthiest-school-lunch-according-nutritionists-ncna905421 "How to Avoid a Post-Thanksgiving Hangover" by Hirstina Byrnes of 24/7 Wall Street features comments from your dietitian, Kayla Fitzgerald. Note that any press we are associated with may have their own opinions that do not align exactly with our philosophies, and any comments from Nutrition Rites are to shed positive light on the benefits of well-balanced nutrition. Tip: “Instead of trying to make the foods we eat on special occasions healthier, we like to focus more on eating well on all the other days of the year and allowing yourself to enjoy your traditional holiday meals without feeling guilty,” Kayla Fitzgerald, a registered dietitian and nutritionist at Nutrition Rites, a nutrition counseling center in Charleston, South Carolina, said.
For the full article visit: https://247wallst.com/special-report/2018/11/02/how-to-avoid-a-post-thanksgiving-food-hangover/ I love my crock pot. I love it so much that I haven't even made myself get an Instapot yet, and that's saying a lot! Some of the perks of a slow cooker include time saving (e.g., dump and go or prep ahead), cost reducing (e.g., tenderizes less expensive cuts of meat) and health boosting (e.g., homemade vs. takeout) benefits. Some of my favorite recipes: Tip: Brighten up your meal with a fresh side salad of the same flavor profile (e.g., a Southwest salad would be nice with the taco soup). If you're a seasoned pro and want to up your game, check out this great article by @Today for some great tips on maximizing the benefits of your slow cooker. Frankly, I'm usually too busy to even sear the chicken thighs before I dump them in! That's the best thing about the slow cooker...it's ability to be so forgiving. Have a 2-qt crock pot? Get it out of the cabinets and put it to use one of these ways:
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Cheyenne is a Registered Dietitian Nutritionist located in the Charleston, SC area. Archives
January 2021
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